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How Many Calories Did I Burn Speed-Walking 7 Miles?

By Beth Rifkin

Speed walking is a low-impact form of exercise that can help you manage your weight, strengthen your legs, improve your cardiovascular system and relieve stress. The amount of calories burned while speed walking 7 miles depends on various factors, such as your age and intensity level.

Calories

People of varying body weights will burn a different amount of calories when performing the same activity. Harvard Health Publications reports that a person weighing 125 pounds and walking 7 miles at a speed of 3.5 mph will burn approximately 480 calories by walking 7 miles. If you weigh 185 pounds, you will likely burn approximately 712 calories by walking an identical distance at the same pace.

Increase the Intensity

Brisk walking is considered to be moving at the speed of 3 to 4 mph, according to the ACSM. Increasing the intensity of your walk can help you burn more calories. Taking longer strides, pushing off with the toes and swinging your arms vigorously can help you to walk at a faster pace. Incorporating hills and stairs in your walk aids in building lean muscle mass on your glutes and legs, which in turn can help you increase your speed and endurance.

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